Crunchy chicken nuggets

Recipe Information

Ingredients

• Barbecue sauce

  • 1/4 cup ketchup 

  • 1/4 teaspoon black pepper 

  • 1/4 teaspoon salt 

  • 1/4 teaspoon dried oregano 

  • 1/4 teaspoon dried basil 

  • 1/4 teaspoon dried thyme 

  • 1 teaspoon paprika 

  • 1 teaspoon dried parsley 

  • 2 tablespoons yellow onion, finely chopped

  • 1 1/2 tablespoons light brown sugar 

  • 1 tablespoon apple cider vinegar 

  • 1 teaspoon Dijon mustard 

  • 1 1/2 teaspoons Worcestershire sauce 

  • 1/2 teaspoon minced garlic 

   

• Chicken 

  • 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes

  • 3 cups whole-wheat fortified cereal flakes

   

Directions

• Preheat the oven to 375�F. Coat a baking sheet with cooking spray, lightly. In a large bowl, mix the barbecue sauce ingredients, and add chicken to coat with the barbecue sauce mixture.

• Into a large plastic bag, add the cereal flakes and crush into small pieces. Add the chicken to the plastic bag, reseal, and toss to coat.

• On the baking sheet, place the coated chicken pieces. Bake for about 18-20 minutes, until the chicken is crispy, golden brown and no longer pink inside.

Nutrition (per serving)

• Calories: 180 cal

• Total fat: 3g

• Saturated fat: <1g

• Polyunsaturated fat: 0g

• Monounsaturated fat: 0g

• Cholesterol: 50mg

• Sodium: 450mg

• Potassium: 403mg

• Carbohydrate: 22g

• Fiber: 4g

• Sugars: 9g

• Protein: 18g